Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio

Seated DB Press
warms x 3, DS:8 x 70-8 x 0, DS:9 x 70-9 x 0

Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
---------------------------
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30

Glute/Ham Raises
12, 11, 11, 11

DB Leg Curl
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 4

Cable Crunch
17 x 140, 1 x 140, 12 x 140, 12 x 140

Sprints Bike 30 Minutes